Zakudya Zochuluka za Estrogen

Zamkati

• Kodi phytoestrogens imakhudza bwanji thanzi lanu?
• 1. Mbeu za fulakesi
• 2. Soya ndi edamame
• 3. Zipatso zouma
• 4. Mbeu za Sesame
• 5. Garlic
• 6. Mapichesi
• 7. Zipatso
• 8. Tirigu chimanga
• 9. Tofu
• 10. Masamba a Cruciferous
• 11. Tempeh
• Kodi phytoestrogens ndi owopsa?
• Mfundo yofunika

Estrogen ndi hormone yomwe imalimbikitsa kukula kwakugonana komanso kubereka.

Ngakhale ilipo mwa amuna ndi akazi a mibadwo yonse, nthawi zambiri imapezeka pamiyeso yayikulu kwambiri mwa azimayi azaka zoberekera.

Estrogen imagwira ntchito zingapo mthupi la mkazi, kuphatikiza kuwongolera msambo ndikukula ndikukula kwa mabere ().

Komabe, panthawi yoleka kusamba kwa amayi a estrogen amachepetsa, zomwe zimatha kubweretsa zizindikilo monga kuwotcha ndi thukuta usiku.

Phytoestrogens, yomwe imadziwikanso kuti zakudya zotchedwa estrogen, ndi zinthu zachilengedwe zomwe zimatha kuchita mofananamo ndi estrogen yomwe imapangidwa ndi thupi la munthu.

Nawa magwero 11 ofunikira a estrogens azakudya.

Kodi phytoestrogens imakhudza bwanji thanzi lanu?

Phytoestrogens ali ndi mankhwala ofanana ndi a estrogen ndipo amatha kutsanzira machitidwe ake am'madzi.

Ma Phytoestrogens amalumikizana ndi zotengera za estrogen m'maselo anu, zomwe zingakhudze magwiridwe antchito a estrogen mthupi lanu lonse).

Komabe, si ma phytoestrogens onse omwe amagwira ntchito chimodzimodzi.

Phytoestrogens awonetsedwa kuti ali ndi zotsatira za estrogenic ndi antiestrogenic. Izi zikutanthauza kuti, ngakhale ma phytoestrogens ena amakhala ndi zotsatira zonga estrogen ndipo amachulukitsa kuchuluka kwa estrogen m'thupi lanu, ena amaletsa zotsatira zake ndikuchepetsa ma estrogen ().

Chifukwa cha zovuta zawo, phytoestrogens ndi imodzi mwazovuta kwambiri pankhani yazakudya komanso thanzi.

Ngakhale ofufuza ena adandaula kuti kudya kwambiri phytoestrogens kumatha kuyambitsa kusamvana kwama mahomoni, umboni wambiri wawalumikizitsa ku thanzi labwino.

M'malo mwake, kafukufuku wambiri adalumikiza kudya kwa phytoestrogen ndi kuchepa kwa mafuta m'thupi, kusintha kwa msambo, komanso chiopsezo chochepa cha kufooka kwa mafupa ndi mitundu ina ya khansa, kuphatikiza khansa ya m'mawere (,,).

Chidule Phytoestrogens atha kukhala ndi zotsatira za estrogenic kapena antiestrogenic. Kafukufuku wambiri amalumikiza ma phytoestrogens ndi maubwino osiyanasiyana azaumoyo.

1. Mbeu za fulakesi

Mbeu za fulakesi ndi mbewu zazing'ono, zagolide kapena zofiirira zomwe zapezedwa posachedwa chifukwa chazabwino zomwe zimapindulitsa paumoyo wawo.

Iwo ndi olemera modabwitsa mu lignans, gulu la mankhwala omwe amagwira ntchito ngati phytoestrogens. M'malo mwake, mbewu za fulakesi zimakhala ndi ma lignan opitilira 800 kuposa zakudya zina zam'mimba (,).

Kafukufuku akuwonetsa kuti ma phytoestrogens omwe amapezeka m'matumba a fulakesi atha kutengapo gawo lofunikira pochepetsa chiopsezo cha khansa ya m'mawere, makamaka azimayi omwe atha msinkhu (()).

Chidule Mbeu za fulakesi ndizochokera ku ma lignans, mankhwala omwe amapanga ngati phytoestrogens. Kudya mbewu za fulakesi kumalumikizidwa ndi kuchepa kwa chiopsezo cha khansa ya m'mawere.

2. Soya ndi edamame

Nyemba za soya zimasinthidwa kukhala zinthu zambiri zopangidwa ndi mbewu, monga tofu ndi tempeh. Amathanso kusangalatsidwa kwathunthu ngati edamame.

Nyemba za Edamame ndizobiriwira, nyemba za soya zosakhwima nthawi zambiri zimagulitsidwa ndi mazira osazizira m'mazira awo osadyeka.

Soya onse ndi edamame amalumikizidwa ndi maubwino ambiri azaumoyo ndipo ali ndi mapuloteni komanso mavitamini ndi michere yambiri (,).

Amakhalanso olemera ndi ma phytoestrogens omwe amadziwika kuti isoflavones ().

Ma soof isoflavones amatha kupanga zochitika ngati estrogen mthupi mwa kutsanzira zomwe zimachitika ndi estrogen. Amatha kukulitsa kapena kutsitsa magazi a estrogen ().

Kafukufuku wina adapeza kuti azimayi omwe adatenga protein ya soya m'masabata a 12 adakumana ndi kuchepa pang'ono m'magazi a estrogen poyerekeza ndi gulu lolamulira.

Ofufuzawo adati izi zitha kuthandiza kuteteza mitundu ina ya khansa ya m'mawere ().

Zotsatira za ma isoflavones a soya pamlingo wa estrogen wa anthu ndizovuta. Pomaliza, kafukufuku wina amafunika asanapange mayankho.

Chidule Soya ndi edamame ali ndi ma isoflavones, mtundu wa phytoestrogen. Ma soof isoflavones angakhudze kuchuluka kwamagazi a estrogen mthupi lanu, ngakhale kuli kofunikira kufufuza kwina.

3. Zipatso zouma

Zipatso zouma ndizopatsa thanzi, zokoma, komanso zosavuta kusangalala ngati chakudya chotsutsana.

Amathandizanso potengera ma phytoestrogens osiyanasiyana ().

Madeti, ma prunes, ndi ma apricot owuma ndi ena mwa chakudya chouma chambiri kwambiri mu phytoestrogens ().

Kuphatikiza apo, zipatso zouma ndizodzaza ndi ma fiber komanso zakudya zina zofunika, zomwe zimawapangitsa kukhala chakudya chopatsa thanzi.

Chidule Zipatso zouma ndizochokera ku phytoestrogens. Ma apricot owuma, zipatso, ndi prunes ndi zina mwa zipatso zouma zokhala ndi phytoestrogen wapamwamba kwambiri.

4. Mbeu za Sesame

Mbeu za Sesame ndi mbewu zazing'ono, zodzaza ndi fiber zomwe zimaphatikizidwa kuzakudya zaku Asia kuti ziwonjezere kununkhira kokometsetsa komanso mtedza.

Amakhalanso olemera mu phytoestrogens, mwa zina zofunika kwambiri.

Chosangalatsa ndichakuti, kafukufuku wina adawonetsa kuti kumwa ufa wa sesame kumakhudza milingo ya estrogen mwa azimayi omwe atha msambo ().

Amayi omwe ali phunziroli amadya magalamu 50 a ufa wa sesame tsiku lililonse kwa milungu isanu. Izi sizinangowonjezera zochitika za estrogen komanso zakulitsa cholesterol yamagazi ().

Chidule Mbeu za Sesame ndizochokera ku phytoestrogens. Kudya nthangala za sitsamba nthawi zonse kwawonetsedwa kuti kumawonjezera zochitika za estrogen mwa azimayi omwe atha msambo.

5. Garlic

Garlic ndi chinthu chodziwika bwino chomwe chimapangitsa kununkhira ndi fungo labwino kuzakudya.

Sikuti imangotamandidwa chifukwa cha zophikira zake komanso imadziwika ndi thanzi.

Ngakhale kafukufuku wazotsatira za adyo mwa anthu ndi ochepa, kafukufuku wazinyama zingapo wasonyeza kuti zingakhudze magazi a estrogen (,,).

Kuphatikiza apo, kafukufuku wa mwezi umodzi wokhudzana ndi azimayi omwe atha msambo atatha kusamba adawonetsa kuti zowonjezera mafuta za adyo zitha kuteteza kuteteza kutayika kwa mafupa komwe kumakhudzana ndi kuchepa kwa estrogen, ngakhale pakufunika kafukufuku wina ().

Chidule Kuphatikiza pa kukoma kwake komanso phindu lake, adyo ali ndi phytoestrogens ambiri ndipo amathandizira kuchepetsa kutayika kwa mafupa kokhudzana ndi kuchepa kwa estrogen. Komabe, kafukufuku wambiri mwa anthu amafunikira.

6. Mapichesi

Amapichesi ndi zipatso zotsekemera zokhala ndi mnofu wachikasu komanso khungu lolimba.

Sangodzaza mavitamini ndi michere yokha komanso amakhalanso ndi phytoestrogens omwe amadziwika kuti lignans ().

Chosangalatsa ndichakuti, kuwunika kwamaphunziro kumawonetsa kuti zakudya zopangidwa ndi lignan zitha kuchepetsa chiopsezo cha khansa ya m'mawere ndi 15% mwa azimayi omwe atha msinkhu. Izi mwina ndizokhudzana ndi zotsatira za lignans pakupanga kwa estrogen ndi milingo yamagazi, komanso mawonekedwe awo thupi ().

Chidule Amapichesi ndi okoma, okoma, komanso odzaza ndi zakudya zosiyanasiyana. Iwo ali olemera ndi lignans, mtundu wa phytoestrogen.

7. Zipatso

Kwa nthawi yayitali zipatso zakhala zikulandilidwa chifukwa chazabwino zambiri zathanzi.

Amadzaza ndi mavitamini, michere, michere, ndi mankhwala opindulitsa, kuphatikizapo phytoestrogens.

Strawberries, cranberries, ndi raspberries ndizolemera kwambiri (,,).

Chidule Zipatso zina zimakhala ndi ma phytoestrogens ambiri, makamaka strawberries, cranberries, ndi raspberries.

8. Tirigu chimanga

Tirigu chinangwa ndi gwero lina la phytoestrogens, makamaka lignans ().

Kafukufuku wina yemwe wachitika mwa anthu akuwonetsa kuti chimanga cha tirigu wocheperako chimachepetsa ma seramu estrogen mwa akazi (,,).

Komabe, zotsatirazi zikuwoneka kuti zidachitika chifukwa cha tirigu wochuluka kwambiri osati chifukwa cha lignan ().

Pamapeto pake, kufufuza kwina kumafunikira kuti mumvetsetse bwino momwe chimanga chimagwirira ntchito pozungulira milingo ya estrogen mwa anthu.

Chidule Tirigu chimera chimakhala ndi ma phytoestrogens ndi fiber zambiri, zomwe zimachepetsa mayeso a estrogen. Komabe, kafukufuku wina amafunika.

9. Tofu

Tofu amapangidwa kuchokera ku mkaka wosakaniza wa soya wopanikizidwa m'miyala yoyera yoyera. Ndi gwero lodziwika bwino la mapuloteni azomera, makamaka muzakudya zamasamba ndi zamasamba.

Ndi gwero lokhazikika la phytoestrogens, makamaka maoflavones.

Tofu ali ndi isoflavone wapamwamba kwambiri wazogulitsa zonse za soya, kuphatikiza mitundu ya soya ndi zakumwa za soya ().

Chidule Tofu amapangidwa kuchokera ku mkaka wa soya womwe umasungunuka kukhala yoyera yoyera. Ndi gwero lolemera la isoflavones, mtundu wa phytoestrogen.

10. Masamba a Cruciferous

Masamba a Cruciferous ndi gulu lalikulu lazomera zokhala ndi mitundu yosiyanasiyana, kapangidwe kake, ndi michere.

Kolifulawa, broccoli, mphukira ku Brussels, ndi kabichi ndi ndiwo zamasamba zokhazokha zokhala ndi phytoestrogens ().

Kolifulawa ndi broccoli ali ndi secoisolariciresinol, mtundu wa lignan phytoestrogen ().

Kuphatikiza apo, ziphuphu za Brussels ndi kabichi ndizolemera kwambiri mu coumestrol, mtundu wina wa phytonutrient womwe wasonyezedwa kuti ukuwonetsa zochitika za estrogenic ().

Chidule Masamba a Cruciferous ali ndi phytoestrogens ambiri, kuphatikizapo lignans ndi coumestrol.

11. Tempeh

Tempeh ndichopangidwa ndi soya wopangidwa ndi thovu komanso nyama yodziwika bwino yamasamba m'malo mwake.

Amapangidwa kuchokera ku nyemba za soya zomwe zafufuzidwa ndikuphatikizidwa kukhala keke yolimba, yolimba.

Tempeh sikuti imangopanga mavitamini, ma prebiotic, mavitamini, ndi michere komanso magwero a phytoestrogens, makamaka ma isoflavones (33).

Chidule Tempeh ndi nyama wamba yomwe imasinthidwa m'malo mwa nyemba za soya. Monga mankhwala ena a soya, tempeh ili ndi ma isoflavones ambiri.

Kodi phytoestrogens ndi owopsa?

Ubwino wathanzi pakudya zakudya zamtundu wa phytoestrogen mwina ndizoposa zomwe zingachitike, chifukwa chake izi zitha kudyedwa mosamala pang'ono.

Komabe, kafukufuku wocheperako wanena kuti pakhoza kukhala zowopsa ndi zovuta zina zomwe zimadza chifukwa chodya kwambiri phytoestrogens. Zotsatira izi ndizosakanikirana komanso zosakwanira, motero kafukufuku amafunika mwa anthu.

Chifukwa chake, malingaliro olimba okhudzana ndi kuopsa kwa phytoestrogens akuyenera kufikiridwa ndikukaikira.

Zovuta zomwe anthu adziwitse za phytoestrogens ndi izi:

• Kusabereka. Ngakhale kafukufuku wina akuti phytoestrogens imatha kuvulaza thanzi la uchembere, zochuluka za kafukufukuyu zachitika pazitsanzo za nyama, ndipo maphunziro olimba aanthu akusowa (,,).
• Khansa ya m'mawere. Kafukufuku wochepa amalumikiza ma phytoestrogens ku chiopsezo chowonjezeka cha khansa ya m'mawere. Komabe, kafukufuku wina adawona zosiyana - kuti kudya kwambiri phytoestrogen kumatha kulumikizidwa ndi kuchepa kwa chiopsezo ().
• Zotsatira za mahomoni oberekera achimuna. Mosiyana ndi zomwe ambiri amakhulupirira, kafukufuku wasonyeza kuti phytoestrogen kudya sikukhudza mahomoni achimuna mwa anthu ().
• Kuchepetsa ntchito ya chithokomiro. Ofufuza ena amaganiza kuti kudya ma isoflavones a soya ndikuchepa kwa mahomoni a chithokomiro. Komabe, maphunziro ambiri mwa achikulire athanzi sanapeze zotsatira zoyipa (,,).

Ngakhale pali umboni wofooka kuchokera ku kafukufuku wazinyama wonena kuti phytoestrogens itha kulumikizidwa ndi zovuta izi, maphunziro ambiri aanthu sanapeze umboni wa izi.

Kuphatikiza apo, kafukufuku wambiri adalumikiza kudya kwa phytoestrogen ndi phindu lomwe lingakhalepo ndi thanzi, kuphatikiza kuchepa kwa mafuta m'thupi, kusintha kwa kusamba kwa msambo, komanso kuchepa kwa chiopsezo cha kufooka kwa mafupa ndi khansa ya m'mawere (,,,).

Chidule Kafukufuku wina wazinyama adazindikira zovuta zomwe zingakhalepo chifukwa chodya phytoestrogen, koma kafukufuku wamphamvu wa anthu akusowa. Mofananamo, kafukufuku wambiri adalumikiza kudya kwa phytoestrogen ndi maubwino angapo azaumoyo komanso zoteteza.

Mfundo yofunika

Phytoestrogens amapezeka muzakudya zosiyanasiyana zamasamba.

Kuti mulimbikitse kudya kwa phytoestrogen, yesani kuphatikiza zakudya zopatsa thanzi komanso zokoma zomwe zalembedwa m'nkhaniyi muzakudya zanu.

Nthawi zambiri, maubwino ophatikizira zakudya zamtundu wa phytoestrogen pazakudya zanu zimaposa zovuta zilizonse zomwe zingakhalepo pazaumoyo.